> UV Rays Masters Main Set of Pull | GoSwim TV

UV Rays Masters Main Set of Pull

WARMUP: 400

TRIATHLON SET: 100
4 X 25 synchro swim freestyle – 3 abreast in each lane

KICK SET: 200
4 X 50 on approx. 15 seconds RI
3L/3R freestyle on the way down, flutter kick on your back with hands in pockets on the way back. On 3L/3R, focus on keeping the lead hand straight and STEADY.

MAIN SET: 1750/1450
Lanes 2, 3, 4, 5 do the entire set.
Lane 1 does 4 X 150.

5 X 150 with pull buoy on approx. 20 seconds RI
Each 150 is:
FR/BK
FR/BR (BR is whole-stroke breaststroke)
FR/FR

5 X 150 on approx. 20 seconds RI
Each 150 is:
FR/flutter kick on your back
FR/breast kick on your back or on your stomach
FR/flutter kick on your back

6 X 25 free on approx. 10 seconds RI
Odds: 4 breaths
Evens: 2 breaths

2 X 50 choice ALL OUT FAST
Rest interval is approximately EQUAL to your swim time. E.g., if you swim the 50 in 45 seconds, you take 45 seconds rest, then go again.

WARMDOWN: 200 EZ